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Nuts! The healthy snack option!

November 29, 2015

Nuts are nutritional powerhouses that deserve our full attention! Here’s a breakdown of some of the common ones, and what they’ve got to offer you for every ounce of yummy goodness.

~Almonds: These are high in magnesium, folate, vitamin E, as well as riboflavins (a B vitamin). These little beauties protect your body by helping to maintain healthy lipid levels, which is vitally important for people who unfortunately struggle to maintain healthy cholesterol levels. (http://www.lef.org/magazine/mag2007/may2007_sf_almonds_01.htm)

~Hazelnuts: The filbert, which is the slightly bitter skin of the nut, is full of proanthocyanidins! Hard to pronounce that word, but it’s very beneficial since it is has a strong antioxidant capacity. And of course the high content of vitamins and minerals of the hazlenuts is an added bonus! (http://jn.nutrition.org/content/134/3/613.long)

~Peanuts: These are rich in folate, niacin and manganese to name a few. Most noteworthy is it’s content of oleic acid (the same healthy fat in olive oil), and resveratol (the powerful antioxidant found in red grapes, and thus, red wine). (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101#healthbenefits)

~Pecans: As all the other it contains numerous vitamins and minerals, but most importanly again, here is a good source of oleic acid, the healthy fat in olive oil. (http://www.noble.org/ag/soils/healthbenefits/)

~Pistachios: They are high in lutein, vitamin E and beta carotene when compared to other nuts. The high potassium content makes this an excellent choice for those individuals with high blood pressure; just please be sure to go for the unsalted variety! (http://jn.nutrition.org/content/140/6/1093.abstract)

~Walnuts: These nuts are a super rich source of nutrients, especially the favored omega-3’s! These little guys have been quite the center of attraction due to their potential benefits not only to individuals with high blood pressure, but diabetics as well. (http://jn.nutrition.org/content/138/9/1752S.full)

~Cashews: A great source of copper and magnesium, they have a lower fat content compared to most other nuts, but still pack a punch nutrition wise. These also contain the wonderfully healthy oleic acid found in olive oil. The only trick to these tasty treats is… that if you have any kidney issues you really ought to steer clear of them because of their oxalate content which can crystallize in your body when in high concentrations, other than that, enjoy! (http://www.whfoods.com/genpage.php?pfriendly=1&tname=foodspice&dbid=98)

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